WOD DEL GIORNO
24/04/2025
Warm up:
1 lap run
Specific warm up:
Yoga barbell routine
Strength:
Sumo deadlift
10 x 4 sets
From 50% to max 65%
Rest 90″ between the sets
Workout:
Happy birthday Lara!
AMRAP 15′
15 alternated hang dumbbell snatch
15 sit ups
15 burpees
15 sit ups
Success starts with self-discipline.
WOD DEL GIORNO
23/04/2025
Warm up:
2′ machines
Specific warm up:
2 sets
10 ground to overhead
5 inch warm
10 down and up
10 air squats
Workout:
Team of two
FOR TIME
40 cal bike
40 wall balls
40 deadlift
80 cal bike
80 wall balls
80 push ups
120 cal bike
120 wall balls
12o box jump over
It is sgrasso time!
WOD DEL GIORNO
22/04/2025
Warm up:
1 lap run
Specific warm up:
Sally up, Sally down air squat
Strength:
Back squat
10 x 4 sets
rest 90″ between the sets
Workout:
800 mt run with medball
80 double unders/single unders
80 step ups
40 double unders/single unders
400 mt run with medball
40 step ups
Today’s run is fueled by the chocolate easter egg!
WOD DEL GIORNO
18/04/2025
Warm up:
2′ machines
Specific warm up:
3 rounds
10 single leg v-ups
10 standing driver 1 dumbbell (light weight)
5 hollow to arch from the ground
5 front raises 1 dumbbell
Bar muscle up conditioning:
4 sets
10 swings
5 hip to bar
1 glide kip muscle up
rest 90″ between the sets
Workout:
Team of two
3 rounds for time
25 partner wall ball
50 step ups medball (split)
50 reverse lunges medball (split)
25 partner sit ups
Call your buddy, it is time to smash this workout!
WOD DEL GIORNO
17/04/2025
Warm up:
50 plank jacks
25 plank walk out
Specific warm up:
Barbell routine
Lat + core strength:
4 sets
10 banded pull down
10 v-ups
10 banded face pull
10 windshield wipers
Workout:
E2MOM for a total of 10′
1 bar muscle up/ 3 chest to bar
3 power snatch
6 burpees over the barbell
RX: 50/35 kg
Will you try to do a muscle up today?
WOD DEL GIORNO
16/04/2025
Warm up:
2′ machines
2′ double unders or single unders
Specific warm up:
3 rounds
5 scapular pull ups
10″ hang on bar
10 swing on bar
5 knee push ups
Box bar muscle up:
EMOM 10′
1-3 reps for quality
Workout:
AMRAP 20′
21 double unders/42 single unders
15 wall balls
9 american swings
15 v-ups/tuck ups
21 air squats
RX: kettlebell 24/16 kg
How many rounds will you do today?
WOD DEL GIORNO
15/04/2025
Warm up:
50 jumping jacks
25 down and ups
Specific warm up (thoracic mobility)
3 rounds
10 medball t-spine flession and extension
10 t-spine extension on medball
10 quadruped thoracic rotation
10 scorpion kicks
rest 90″
Core conditioning
EMOM 10′
ODD: 12 russian twist with plate 10/5
EVEN: 12 toes touches with plate 10/5
Workout:
For time
4 rounds
4 deadlifts
8 hang power clean
4 front squat
8 overhead lunges
rest 1′ between the sets
RX: 40/25 kg
A lot of hard work is hidden behind nice things.
Cit. Ralph Lauren
WOD DEL GIORNO
14/04/2025
Warm up:
Animal walks
Specific warm up:
2 sets
5 hollow rocks
10″ hollow position
5 arch rocks
10″ arch position
5 scapular pull ups on bar
10 swing on bar
Bar muscle up: skill progression
15′ practice
10 banded hollow pull down
rest 60″
10 bar kip swing
rest 60″
10 hip on bar
Workout:
E4MOM x 12′ (3 rounds)
6 cluser 2xdumbbells
400/300 mt row
3 devil press 2xdumbbells
In the remaining time max burpees over the dumbbells.
Score is total reps of burpees
RX: 22.5/15 kg
It takes courage to grow up and become who you really are.
WOD DEL GIORNO
11/04/2025
Warm up:
30 mountain climbers
10 scapular pull ups
20 ground to overhead bodyweight
10 down and up
Specific warm up:
yoga barbell routine
Rope climb: skill progression
EMOM 9′
0 to 3′ floor rope climb
3′ to 6′
hold hang on rope
6′ to 9′
Rope climb total
Workout:
For time
50 deadlift
40 hang power clean
30 shoulder to overhead
20 front rack lunges
RX: 40/25 kg
It’s hard to beat a person who never gives up.
Cit. Babe Ruth
WOD DEL GIORNO
10/04/2025
Warm up:
Tabata jumping jacks
Specific warm up:
30 pass through band
20 banded rows
10 shoulder press band
Workout:
Team workout
AMRAP 25′
12 dumbbell snatch (each)
800 mt row
4 rope climbs (each)
12 dumbbells front squat (each)
800 mt row
8 burpees box jump (each)
RX: 22.5/ 15 kg
Tough times don’t last. Tough teams do.
Cit. Robert Schuller.
WOD DEL GIORNO
09/04/2025
Warm up:
2 sets
20 mountain climbers
15 jumping jacks
10 kang squat
Specific warm up:
2 sets
5 inch warm push ups
10 glute bridge
15 ground to overhead with a plate (10/5 kg)
Skill: Rope climb
EMOM 8′
Rope climb
in the remaining time max air squat
Workout:
40 wall balls
30 power clean
20 burpees over the barbell double jump
RX: 50/ 35 kg
Limits, like fear, is often an illusion.
WOD DEL GIORNO
08/04/2025
Warm up:
30″ skip
30″ in and out plate
30″ skip
30″ in and out plate
Specific warm up:
20 halo rotations
1′ plank with plate
20 shoulder press with plate
1′ chinese plank
Skill: Rope climb conditioning
EMOM 10′
Min 1: 2-2 Rope pull ups
Min 2: 10 alt kettlebells gorilla rows
Workout:
5 rounds
2 x dumbbells or kettlebells DT
12 deadlift
9 hang power clean
6 shoulder to overhead
RX: 22.5/ 15 kg
Believe in yourself and you will be unstoppable.
WOD DEL GIORNO
07/04/2025
Warm up:
10 down and ups
100 jumping jacks
10 down and ups
Specific warm up:
1′ gute bridge
20 scapular pull ups
1′ plank
Skill: Rope climb
EMOM 5′
1 rope pull from the floor to standing
1 rope jump and hold lock with feet
1 rope climb
Workout:
I go you go
1 round each for a total of 6 rounds
AMRAP 2′
100 single unders
in the remaining time
Max burpees
Score is: total amount of burpees in the 6 rounds.
Everything you’ve ever wanted is sitting on the other side of fear.
WOD DEL GIORNO
04/04/2025
Warm up:
Sally up, Sally down
Specific warm up:
3 sets
30″ skip alto
30″ skip basso
30″ plank jacks
30″ rest
Workout:
E4MOM x 16′
400 mt run
9 front squats
9 toes to bar / 18 knee to chest
RX: 50/35 kg
Rest 3′
Accumulate 50 pull ups – every break perform 10 push ups
Don’t limit your challenges; challenge your limits.
WOD DEL GIORNO
03/04/2025
Warm up:
2′ machines
50 jumping jacks
Specific warm up:
Activation and mobility
Strength:
Back squat from the rack
EMOM 10′
2 reps at 85% of your 1 RM of back squat
Workout:
AMRAP 5′
21 double unders/ single unders
15 sit ups
9 push ups
Rest 2′
AMRAP 5′
9 pull ups
15 tuck ups
21 double unders/ single unders
If it doesn’t challenge you, it won’t change you.
WOD DEL GIORNO
02/04/2025
Warm up:
Animal walks
Specific warm up:
Barbell routine
Skill review (air squat):
3 sets
10 air squat with plate back (10/5 kg)
Tempo training 3″, 3″, 1″ + 10 box jumps
Rest 90″ between the sets
Workout:
For time
18/15/12/9/6
Barbell snatch
Burpees over the barbell
Work at 45% of your 1RM
Snatch and burpees: do you like this evil combination?
WOD DEL GIORNO
01/04/2025
Warm up:
3 sets
15 down and ups
20 mountain climbers
25 jumping jacks
Specific warm up:
Barbell routine
Strength:
Pin front squat from the rack
10′ death by
1 rep on 1′
2 reps on 2′
3 reps on 3′
work at 65% of your 1RM
Workout:
Age group semifinals CrossFit Games 2025
1 power clean
1 bar muscle up (scaled version: chest to bar)
Add 1 rep for each movement every round
RX: 50/35 kg
Will you smash this workout?
WOD DEL GIORNO
31/03/2025
Warm up:
2′ machines
Activation and mobility
Specific warm up:
2 sets
10 air squats
10 kang squats
10 cossack squats
Skill review (air squat):
Tabata
Air squat face wall with medball on bottom position.
Workout:
AMRAP 15′
5 pull ups
10 dumbbell snatch one arm
15 wall balls
10 dumbbell shoulder to overhead one arm
5 toes to bar
RX: 22,5/ 15 kg
How many rounds will you do?
WOD DEL GIORNO
28/03/2025
Warm up:
Roxanne
Specific warm up:
10 banded pass through
1010 banded good morning
10″ plank
Skill progression:
Partner handstand
5/6 sets
30″ on 30″ off
Rest 1′ between the sets
Workout:
FOR TIME
3 rounds
21 hang power clean x2 dumbbells
15 box step ups x2 dumbbells
9 burpees over the dumbbell
RX: 22,5/ 15 kg
Friday is the perfect day to go RX!
WOD DEL GIORNO
27/03/2025
Warm up:
100 jumping jacks
Specific warm up:
Activation and mobility
Core conditioning:
4 sets
30 russian sit up with plate 10/5 kg
20 v-ups
30″ l-sit a terra o su sbarra
Rest 1′ between the sets
Workout:
Team of two
200 single unders
50 wall balls
20 handstand push ups
150 single unders
50 medball overhead lunges
20 handstand push ups
100 single unders
50 wall balls
20 handstand push ups
Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.
Cit. Jamie Paolinetti
WOD DEL GIORNO
26/03/2025
Warm up:
1 lap run
Specific warm up:
2 sets
15″ lateral plank (each side)
15″ pike hold
30″ jumping jacks
Handstand hold progression:
EMOM 8′
1: wall handstand hold for max reps
2: 30″ on 30″ off
plate overhead hold (10/5 kg)
Rest 1′ between the sets
Workout:
Happy birthday Edoardo +14
4 sets
7 box jumps
14 american swings
7 toes to bar/ knee to chest
Time cap 15′
Il successo non è mai definitivo, il fallimento non è mai fatale; è il coraggio di continuare che conta.
Winston Churchill.
WOD DEL GIORNO
25/03/2025
Warm up:
2′ machines
Specific warm up:
1′ plank
30 plate deadlift
15 plate squat and press
Core conditioning:
4 sets
10 russian sit ups with plate
10″ pike compressions
10 russian sit ups
10″ pike compressions
Rest 1′ between the sets
Workout:
The social workout (Instagram edition)
AMRAP 10′
10 handstand push ups
10 power clean
20/15 cal row
RX: 40/25 kg
Instagram workout is here for you!
WOD DEL GIORNO
24/03/2025
Warm up:
2 sets
1′ machines
1′ plank
Specific warm up:
2 sets
10 burpees controllati
30” plank chinese
30″ pike position hold
Skill handstand progression:
Work with your partner
5/6 sets
30″ hold and 30″ rest
Workout:
I go you go (everything is split)
20/15 cal row
20 burpees over the row
40 shutlle runs (1 = 7.5 mt)
Today is cardio time!
WOD DEL GIORNO
21/03/2025
Warm up:
50 jumping jacks
25 down and ups
Specific warm up:
Activation and mobility
Gymnastic conditioning for toes to bars:
4 sets
10 banded pull downs
10 single legs v-ups
10 l-sit parallette
10 swing on bar
Rest 90″ between the sets
Workout:
Team of two – 8 rounds (4 each)
I go you go
9 power cleans
15 burpees over the barbell
21 bodyweight lunges
RX: 40/25 kg
Results happen over time, not overnight. Work hard, stay consistent.
WOD DEL GIORNO
20/03/2025
Warm up:
Animal walks
Activation and mobility
Specific warm up:
Barbell routine
Strength:
Barbell complex
EMOM 10′
1 clean pull + 1 power clean + 1 front sqaut
From 60% to 80% of your 1 RM
Workout:
AMRAP 9′
3 deadlift
6 toes to bar
9 russian kettlebell twist
RX: 60/45 kg – 24/16 kg
One finds limits by pushing them.
Cit. Herbert A. Simon
WOD DEL GIORNO
19/03/2025
Warm up:
2′ machines
2′ double unders or single unders
Specific warm up:
10 air squats
10 shoulder taps
10 down and up
Strength (gymnastic conditioning for toes to bars):
4 sets
10 arch rocks
10 l-sit on bar
10 bench over 2xdumbbells press back (light weight: 10/5 kg)
10 pike compressions
Rest 90″ between the sets
Workout:
FOR TIME
Cash in: 50 double unders or 100 single unders
35 wall balls
15/12 cal row/bike
25 wall balls
15/12 cal row/bike
15 wall balls
15/12 ca row/bike
Cash out: 50 double unders/100 single unders.
Limits exist only in your mind.
WOD DEL GIORNO
18/03/2025
Warm up:
2′ machines
20 down and ups
Specific warm up:
Barbell routine
Strength:
Barbell complex
1 snatch pull + 1 power snatch + 1 overhead squat
From 60% to 80% of 1 RM
Workout:
AMRAP 8′
Ladder +2
4 toes to bar
4 burpees target bar
Rest 2′
Accumulate 50 thrusters empty bar – every time you break perform 10 push ups.
Don’t think, just go!
17/03/2025
Warm up:
Animal walks
Specific warm up:
30″ on 30″ off quad plank
30″ on 30″ off plank walk out
30″ on 30″ off hollow rocks
30″ on 30″ off tuck ups
Gymnastics conditioning (for toes to bar):
4 sets
10 scapular pull ups
10 banded pull downs straight legs from ground
10 strict knee to chest
Rest 1.30′ between the rounds
Workout:
FOR TIME
E2MOM (5 rounds – 10′)
9 american swing kettlebell
15 goblet squats kettlebell
9 sumo deadlift high pulls kettlebell
RX: 24/16 kg
Don’t think, just go!
13/03/2025
Warm up:
100 jumping jacks + animal walks
Core conditioning:
4 sets
10 alternated single leg v-ups
20 bicycle crunch
30 pike compressions over kettlebell
Rest 1′ between the rounds
Workout:
FOR TIME
Team of two
1600/1300 mt row (split)
300 single under or double unders (split)
150 hang dumbbell snatch (split)
50 push ups (split)
Tough times don’t last. Tough team does.
(Roberto Schuller)
20/01/2025
Warm up:
1′ hollow
1′ arch
1′ down and up
Specific warm up:
10 shoulder taps
10 scap pull ups
10 plank walk out
Gymnastic conditioning:
Emom 10′:
Even: 8/10 ring row
Odd: 8/10 plate deficit push ups
Wod: 4 rounds
10 box step ups 2db
5 thrusters 2db
10 burpess box Jump
22.5/15 kg RX
WOD DEL GIORNO
17/01/2025
Warm up
2′ machines
Specific warm up
Yoga bb routine
Strenght:
Roma firestorm Revengers wod 2
7 Min – 40/25 kg
8 hang snatch
7 Power snatch
8 hang snatch
7 power snatch
Then find max weight for 2 RM hang snatch
Workout:
Amrap 10′
10 slam ball
10 front squat 50/35
10 Bp over bar
WOD DEL GIORNO
16/01/2025
Warm up:
20 down and up
20 jumpin jacks
20 shoulder taps
Specific warm up:
Barbell routine
Strength:
Push Press from rack
5 x 5 sets (find max load)
90″ rest btw
Workout:
HB Elisa + Sara
Team of 2
39 american swing (synchro)
43 du/su (each one)
39 hang clean One arm (synchro)
43 burpess pull ups (split)
WOD DEL GIORNO
14/01/2025
Warm up
3 sets
10 in and out plate
5 down and up on plate
10″ skip alto
S warm up x 1
15 plate sumo squat
15 plate gtoh
15 plate Squat and press
Strenght
Sumo deadlift High pull
10/8/6/4/2
Rest 90″ btw sets
Wod
50/40/30
Hang db snatch
Fr lunges alternated
Directly into
30/20/10
Goblet squat
Push Press One arm
WOD DEL GIORNO
13/01/2025
Warm up
100 jumping jacks
1 Min plank cinese
S warm up x 3
10 Squat
10 food morning
10 Mountain climbers
Strenght
Tempo back squat
(3sec stop in buca: only First rep)
3/3/3/3
Rest 90″ – 70/75%
Wod: Bulls games qualify wod 1
Time cap 12′
From 10 to 2
(10/8/6/4/2)
Stoh
Box Jump
Directly into
From 2 to 10
Power clean
Bp over bar
60/45
50/35
40/25
WOD DEL GIORNO
10/01/2025
Warm up:
2′ machine
Specific warm up:
barbell routine
Strenght:
4 sets
5 empty barbell shoulder press seated
+ 5″ hold oh position
+ 5 empty barbell shoulder press seated behind neck
90″ rest
Wod:
Amrap 9′
Ladder + 2:
4 barbell deadlift
4 burpess over barbell
4 pistol squat
WOD DEL GIORNO
09/01/2025
Warm up:
50 jumping jacks + 25 plank jacks
Specific warm up:
activation and mobility
Strenght:
PIN front squat
8 reps 40% RM
5 reps 50%
3 reps 60%
And back
rest 1′ btw
Wod:
For time
1 – 10
2 db snatch
2 db oh lunges
22.5/15 RX
WOD DEL GIORNO
08/01/2025
Warm up: 2′ machine
Specific warm up:
30″ halo rotation plate
30″ ground to overhead plate
30″ Russian baby makers bw
X 2 rounds
Strenght:
back bulletproof
10 ring row
10 row Nordic curl
10 seated good morning empty barbell
Rest 90″ 4 SETS
Wod: 4 rounds
9 american swing
15 Goblet squat
21 Russian twist
15 sumo dl High pull
9 v-ups
WOD DEL GIORNO
07/01/2025
Warm up: 3 rounds
15 shoulder taps
10 oh lunges bw
5 down and up
Specific warm up:
barbell routine
Conditioning:
Emom 25′
Min 1: machine
Min 2: medball lunges
Min 3: du/su
Min 4: burpess
Min 5: rest
Bar complex
Find max load in 8′
1 Power clean + 1 front squat
WOD DEL GIORNO
03/01/2025
Warm up
1 Min plank
1 Min plank cinese
¹ Min plank jacks
Conditioning
10 to 1
Burpeeson plate
gtoh plate
Wod
50 fr lunges 1 db
50 reverso lunges 1 db
50 db snatch
50 russian sit up db
25+25 db thrusters one arm
50 db push up
WOD DEL GIORNO
02/01/2025
Warm up:
2 minutes machines
Specific warm up:
10 Mountain climbers
10 yoga push ups
10″ squat jumps
Wod:
EMOM 30′
1′ row
1′ box Jump
1′ burpees pull ups
1′ sit ups
1′ bike
1′ rest
X 5 sets